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  6. Beans vs. Cocoa bean

Beans vs. Cocoa bean — In-Depth Nutrition Comparison

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A recap on differences between beans and cocoa bean

  • Cocoa bean is higher than beans in copper, iron, magnesium, fiber, phosphorus, potassium, zinc, vitamin B2, and selenium.
  • Cocoa bean covers your daily copper needs 378% more than beans.
  • The amount of saturated fat in beans is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Beans vs Cocoa bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +122%
Contains more PotassiumPotassium +747.6%
Contains more IronIron +5251.7%
Contains more CopperCopper +1651%
Contains more ZincZinc +355%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +193.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more CholineCholine +170.2%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +458.1%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.118mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Cocoa bean DV% diff.
Copper 0.206mg 3.607mg 378%
Iron 0.29mg 15.52mg 190%
Manganese 3.737mg 162%
Magnesium 32mg 476mg 106%
Fiber 5.5g 29.8g 97%
Phosphorus 104mg 728mg 89%
Potassium 296mg 2509mg 65%
Zinc 1.4mg 6.37mg 45%
Saturated fat 0.103g 7.76g 35%
Vitamin B2 0.06mg 0.46mg 31%
Protein 4.8g 18.1g 27%
Caffeine 0mg 78mg 20%
Fats 0.4g 13.1g 20%
Selenium 4.5µg 13.2µg 16%
Carbs 20.49g 58.3g 13%
Vitamin B3 0.43mg 2.4mg 12%
Monounsaturated fat 0.035g 4.39g 11%
Calories 105kcal 220kcal 6%
Calcium 50mg 111mg 6%
Vitamin B5 0.254mg 5%
Choline 30.8mg 11.4mg 4%
Vitamin B1 0.15mg 0.11mg 3%
Vitamin C 3.1mg 0mg 3%
Folate 24µg 32µg 2%
Polyunsaturated fat 0.172g 0.42g 2%
Vitamin B6 0.13mg 0.118mg 1%
Vitamin K 0.8µg 2.4µg 1%
Sodium 1mg 19mg 1%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 28.5g N/A
Sugar 7.78g 1.76g N/A
Vitamin E 0.15mg 0.1mg 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +2588.9%
Contains more ProteinProtein +277.1%
Contains more FatsFats +3175%
Contains more CarbsCarbs +184.5%
Contains more OtherOther +356.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +12442.9%
Contains more Poly. FatPolyunsaturated fat +144.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.